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Low FODMAP Baked Tostones

Low FODMAP Baked Tostones or freshly baked plantain chips are my take on the more traditional fried side dish found throughout Latin America.

During high school, I traveled to Costa Rica where I was first exposed to plantains and tostones. I remember being really confused by the fact that plantains looked like bananas but they sure didn’t taste like bananas.

Plantains, if you’re not familiar, do indeed look like bananas but are not typically as sweet and need to be cooked before eating. They are a popular source of starchy carbohydrates throughout much of the tropics including Central America.

Plantains can be eaten when they’re less ripe and green, but they get sweeter as they ripen. A ripe plantain will look almost like an overripe banana and becomes very sweet.

According to the Monash app, a low FODMAP serving of plantain is 1 medium or 144 grams. It does not, however, distinguish FODMAP levels of ripe versus unripe plantains like it does with bananas. As FODMAP content of foods can vary with the degree of ripeness, it is recommended to monitor symptoms if you try plantains at different stages of ripeness.

Tostones are essentially fried plantain chips. To lighten them up a bit, I like to bake my tostones. I have made this dish with varying degrees of ripeness and have found that I prefer to make it with yellow plantains. (Side note: I love to use ripe plantains to make Roasted Plantains)

Serving Suggestions

Most typically, I will make Low FODMAP Baked Tostones when we’re having some kind of burrito bowl or my one of my favorite meals – Low FODMAP Carnitas with Cilantro Lime Rice and Fresh Salsa. In general, I really like to use tostones as an alternative to tortilla chips.

Ingredients

Instructions

Preheat oven to 375°F. In a large bowl, toss plantain slices in 1 Tbsp. olive oil. Place slices evenly on a baking sheet. Bake for 10 minutes, flipping halfway. Remove from oven.

Using a glass with a flat bottom, press down on each plantain piece until flat. Repeat. Brush flattened pieces with 1 Tbsp. olive oil. Bake for 5 minutes. Flip and brush with remaining olive oil. Bake another 5 minutes or until crispy. Serve warm.